Sunday, July 1st

CrossFit Kids - TravelingCrossFit Kids action photo - Pict0050

Big Dawgs:
20 Muscle ups

The Porch:
10 Muscle ups
10 Jumping Muscle ups
or
10 Jumping Muscle ups
10 Seated Muscle ups

Pack:
15 Seated Muscle ups

Puppies:
15 Squat Muscle ups

Buttercups:
10 Assisted Muscle ups

See video page for muscle up tutorial and progressions.

Everyone:
5 minutes practice squat form.

Posted by Jeff Martin on 06/30

Saturday, June 30th

CrossFit Kids - Disney

CrossFit Kids action photo - Crossfit_disney

Big Dawgs:
3 Rounds

Run 400 M
25 Push press, 45#
25 Pull ups

The Porch:
3 Rounds

Run 400 M
25 Push press, 25-35#
25 Pull ups

Pack:
3 Rounds

Run 200 M
20 Push press, 15-25#
20 Beginner Pull ups

Puppies:
3 Rounds

Run 100 M
15 Push press, 5-10#
15 Beginner Pull ups

Buttercups:
3 Rounds

Run 400 M
10 Push press, PVC-8#
10 Beginner Pull ups

Joey demonstrates Wod from Wednesday, June 27th

Posted by Jeff Martin on 06/29

Friday, June 29th 2007

CrossFit Kids Lift Weights

CrossFit Kids action photo - Cfkfrom_dpl2

CrossFit Kids and Young Athletes at  DPLCrossFit Vancouver

Big Dogs
3 rounds
35 Front Squat  65#
12 Pullups

Porch
3 rounds
35 Front Squat  45-55#
12 Pullups

Packmembers
3 rounds
25 Front Squat  25-35#
8 Pullups

Puppies
3 rounds
15 Front Squat  10-15#
8 Pullups/Jumping or Assisted or Ring Rows

Posted by Jeff Martin on 06/28

Thursday June 28th, 2007

CrossFit Kids  & Running a school sponsored Cross Country Race

CrossFit Kids action photo - Cfkduncccracejde307

CrossFit Kids Lesson Plans for Physical Education in Public & Private Schools
Coming soon to the store on this website.

.(JavaScript must be enabled to view this email address) for more information

Big Dawgs

1 50M Sled Drag- Load 25 #
Followed by ladder 10-9-8-7-6-5-4-3-2-1
Pull Ups
Push Ups

Porch

1 50 M Sled Drag- Load 15-20#
Followed by ladder 10-9-8-7-6-5-4-3-2-1
Pull Ups
Push Ups

Packmembers

1 50 M Sled Drag- Load 10-15#
Followed by ladder 8-7-6-5-4-3-2-1
Pull Ups     Assisted
Push Ups

Puppies

1 50 M Sled Drag- Load 5-10#
Followed by ladder 6-5-4-3-2-1
Pull Ups       From Seated or Ring Rows
Push Ups     Elevate if neccessary

CrossFit Kids Self Defense Certification Level 1 will be Saturday July 14th, 2007
(Note change in date  from July 21st) email .(JavaScript must be enabled to view this email address) for more info

Posted by Jeff Martin on 06/27

Wednesday, June 27th

CrossFit Kids - Playing Legos

CrossFit Kids action photo - Duncan_crossfit_legos

Big Dawgs:

21 Broad jumps
21 Thrusters, 45#
21 Pull ups
15 Broad jumps
15 Thrusters, 45#
15 Pull ups
9   Broad jumps
9   Thrusters, 45#
9   Pull ups

The Porch:

21 Broad jumps
21 Thrusters, 30-40#
21 Pull ups
15 Broad jumps
15 Thrusters, 30-40#
15 Pull ups
9   Broad jumps
9   Thrusters, 30-40#
9    Pull ups

Pack:

15 Broad jumps
15 Thrusters, 15-25#
15 Beginner Pull ups
12 Broad jumps
12 Thrusters, 15-25#
12 Beginner Pull ups
9   Broad jumps
9   Thrusters, 15-25#
9   Beginner Pull ups

Puppies:

12 Broad jumps
12 Thrusters, 8-10#
12 Beginner Pull ups
9 Broad jumps
9 Thrusters, 8-10#
9 Beginner Pull ups
6 Broad jumps
6 Thrusters, 8-10#
6 Beginner Pull ups

Buttercups:

12 Broad jumps
12 Thrusters, PVC-5#
12 Assisted Pull ups
9 Broad jumps
9 Thrusters, PVC-5#
9 Assisted Pull ups
6 Broad jumps
6 Thrusters, PVC-5#
6 Assisted Pull ups

Posted by Jeff Martin on 06/26

Tuesday, June 26th

CrossFit Kids - Preparation

CrossFit Kids action photo - Keegan_deadlift_crossfit_kids

Big Dawgs:
21-15-9

Deadlifts (55-65#)
Ring Dips

The Porch:
21-15-9

Deadlifts (35-45#)
Ring Dips

Pack:
21-15-9

Deadlifts (15- 25#)
Jump to support or Bench dips

Puppies:
15-12-9

Deadlifts (10-15#)
Jump to support or Bench dips

Posted by Jeff Martin on 06/25

Monday, June 25th

CrossFit Kids - Back Squats

CrossFit Kids action photo - Keegancfgpracticebs

Big Dawgs:
5 Rounds

Run 200 M
10 Back Squats (65#)

The Porch:
5 Rounds

Run 200 M
10 Back Squats (45-55#)

Pack:
5 Rounds

Run 100 M
10 Back Squats (25-35#)

Puppies:
4 Rounds

Run 50 M
7 Back Squats (PVC-15#)

Posted by Jeff Martin on 06/24

 

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